Punjab PSEB Senior Secondary Physical Education & Sports study plan

Label the major bones, joints and muscle groups on a blank skeleton and joint chart, and state the type of movement each joint permits

Explain the structure and function of the heart, lungs and blood vessels and trace the path of blood and oxygen through the body during exercise

Distinguish growth from development and motor development from physical activity, and list the stages of each across childhood and adolescence

Describe how physical activity influences bone density, muscle development and motor skill acquisition at different growth stages

Define kinesiology and classify levers in the human body with one sporting example for each class of lever

Explain the sliding filament theory of muscle contraction and identify which muscle fibre type suits sprinting versus endurance events

Define training load, adaptation and recovery, and explain the overload, progression, specificity and reversibility principles

Compare continuous, interval, fartlek and circuit training and match each method to a suitable sport or fitness goal

Explain the physiological effects of warm-up and cool-down and design a 15-minute warm-up for a chosen sport

Define doping, list the WADA prohibited categories with an example of each, and describe the health and legal consequences of doping

List the macro- and micronutrients, state their functions and sources, and explain the role of water and electrolytes in exercise

Calculate a simple pre-, during- and post-competition meal plan for a chosen athlete and justify the timing of each meal

Distinguish physical fitness, wellness and lifestyle and list the health-related and skill-related components of fitness

Explain how regular activity, diet, sleep and stress management reduce lifestyle disease risk, and identify common lifestyle diseases and their risk factors

Define test, measurement and evaluation and explain validity, reliability and objectivity with examples

Describe and correctly administer at least four fitness tests (e.g. sit-and-reach, 50 m sprint, sit-ups, 12-minute run/walk) and interpret the results against norms

Administer and score a motor fitness and skill-related test battery, recording data in a standard record-file format

Distinguish acute from chronic injuries and soft-tissue from hard-tissue injuries, and describe the signs of each

Apply the RICE protocol and describe first aid for sprains, strains, fractures, cramps and heat exhaustion

Outline the aims and methods of rehabilitation, including range-of-motion, strengthening and gradual return to play

State the meaning, aims and objectives of physical education and distinguish aims from objectives with examples

List career options in physical education, sport and fitness and state the qualification and role for each

Trace the modern Olympic movement from 1896 to the present and name key figures and their contributions

Identify the sports awards of India (e.g. Major Dhyan Chand Khel Ratna, Arjuna Award, Dronacharya Award, Dhyan Chand Award) and state their criteria

Explain motivation, anxiety, arousal and aggression and describe how each affects performance, including the inverted-U relationship

Describe goal setting, imagery and relaxation techniques and apply one psychological strategy to a real training scenario

Explain the sociological role of sport, sportsmanship, fair play and the ethics of doping and cheating

Demonstrate and self-assess the core skills of one chosen game against a written checklist and plan two drills for weak areas

Complete two full-length mock papers under timed conditions and score them against the marking scheme

Re-teach the five weakest topics from the mock analysis using the record file and summary sheets

Recite key definitions, formulae, award criteria and prohibited-substance categories from memory without notes

Finalise and bind the complete practical record file with all tests, evaluations and skill assessments